Warmup
Row 500m
2x10 Squat Jumps
2x10 Wall Balls
2x:30 Superman Holds
Strength
5x5 Power Snatch
WOD
8 Rounds - Every 90 Sec:
3 Cleans (90-95% 1RM)
4 Cleans (Reduce weight each set)
5 Cleans
6 Cleans
7 Cleans
8 Cleans
9 Cleans
10 Cleans (~50% 1RM)
*Coaches will help you determine your weight drops.
REC
5x5 Russian Dips. Band if necessary